To combat stress, many people turn to meditation or other mental stress reduction tools. But stress also creates physical responses in your body and, as such, can be managed with exercise—in particular, with yoga.

Stress sends your entire physical system into overdrive. Your muscles tense, your heart beats faster, and your breathing patterns change. If you don’t eliminate the source of your stress, your body secretes more hormones that increase your blood sugar levels, raising your blood pressure.

The medical profession has gradually come to realize yoga’s potential for stress relief.

Understanding yoga

During the past 5,000 years, yoga has undergone various adaptations and now is practiced in four major ways:

  • As a method of maintaining physical fitness and health
  • As therapy to restore health or relieve ailments
  • As a lifestyle
  • As a spiritual discipline

All share several important fundamental practices. The first is cultivation of awareness: the ability to focus on exactly what you’re doing in the present moment. The second, relaxation, encourages the release of unnecessary tension in the body. Conscious breathing is another vital part of yoga; the breathing exercises build lung strength and capacity and unite the body and mind.

Getting started

There are several ways you can give yoga a try. Attending a yoga retreat for several days will teach you how to practice and what style suits you best. Numerous centers throughout the country offer a sampling of different types and levels of yoga. To find a center near you, try doing a Web search for “yoga retreat.”

Or, locate a suitable yoga class or teacher in your area. Even if you intend to practice on your own, it’s important to start with some basic training. Adult education centers, YMCAs, health clubs, hospitals and yoga studios all offer group classes. But ask how much training the instructor has had; a few hours isn’t adequate.

Beginners should look for beginner or “gentle” yoga classes. Expect the classes to be relaxing and noncompetitive. Wear loose, comfortable clothing and take along a mat or blanket to sit on. Don’t be intimidated by pictures you may have seen of people twisted into difficult poses. There are dozens of gentle, easy poses, and all students are encouraged to do only what’s comfortable for their bodies. If a class you try doesn’t feel like a good fit, try a different one.

You also can learn yoga from audio or video programs or books and magazines, but getting personal instruction first tends to result in a better experience, and you’re more likely to continue. At all levels, yoga is about taking care of and being good to yourself.